How To Do A Thigh Squeeze & A Full Crunch Combination With A Stability Ball Video

The thigh squeeze and full crunch combination using a stability ball will work the abs, inner thighs and legs. Learn how to do thigh squeeze and full crunch combinations using a stability ball from a certified personal fitness trainer in this exercise video.

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Use correct size ball
Toes turned in
Apply pressure in ankles
Lift up 1/2 way

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I am going to show you how to execute a thigh squeeze which is your hip adductors, your inner thigh muscles, with a full crunch which is going to utilize the rectus abdominal muscles, the long line in the middle of your stomach. The setup here is 65-cm ball for those of you who are around 5'5" to 5'4", anything under is a 55-cm ball, anything over that should be a 75-cm ball. We're going to take your feet up, toes are going to turn in just a little bit. You want to apply pressure in your ankles so that you feel your hip adductors, inner thighs kick in immediately. You're going to roll it down nice and slow. If you've just started this move, your hands are going to go over your head, and all you're doing is just lifting up half way. If you have issues with your neck, fingertips are going to support your head. When you're applying the pressure, you're pushing into your ankles as you're coming up. So this is your modification of this one. Your full version is take your hands over your head, you're going to latch your hands together, try not to lace them, elbows are tight next to your head. You're going to do a full crunch. As you are sitting up, squeeze your thighs, engage your abdominal muscles. This is great work for your inner thighs and for your abs. Exhale as you come up and inhale as you go lower down. You want to make sure that you get a nice deep contraction in those abs as well as your thighs. If you have your feet too high up on the ball, it is going to go into your knees, so just make sure you are hugging that ball with your ankles and your toes turned in slightly. If you really want to make this a little bit easier because that is too much work, you're going to squeeze the knees together lower with your feet on the floor, and just do your basic crunch here. So this is a modified version as opposed to your full version with your feet up here. Great work all the way down your thighs and into your core, and that is how we do your inner thigh squeeze with your abdominal crunch.

How to Do a Thigh Squeeze & a Full Crunch Combination With a Stability Ball Video

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